My TRI Season has Officially Started

I received my first official donation to my TRI season today (THANK YOU Uncle Jim!!!); but, I realized I have yet to post about Tri Season Training. Well, a few weeks ago actually, I had my first official fall TRI season training with my new team, and my new (yet not really new) coach, Stan. (His nickname will come soon enough.)

This was a basics day. Coach Stan's main goal was to talk to all the newbies about swimming, get down to the basics and talk real fundamentals of swimming. Three keys to swimming in endurance events: Breathing, Body Position, and Efficiency of Stroke.

About two weeks ago, a few days before our first training, I posted a blog about breathing. This is a tough one for me with asthma: exercise induced asthma at that. Yes, I know, why do I do this if it causes me to have trouble breathing. The answer in is the main title of my blog: Because I Can. If ever the asthma should stand in my way, I will stop. Until then, even my doctor said it is OK. In fact, all this exercise in endurance events has helped my asthma. In other words, Endurance Does a Body Good!!

Coach Stan talked to us about breathing. Whether we are bilateral breathers or stuck to one side, as long as we are efficiently breathing we will finish our event and our times will not suffer. It is when inefficiencies step in that times take a turn for the worse. One key to breathing efficiency is core development. Let me explain... When breathing in freestyle swim you should be rolling your body to the side, not lifting your head to breath (lifting your head produces drag which is bad). It is easier to accomplish this roll with a strong core. In order to help me with my breathing, and I am talking about the actually physical movement to allow for an efficient breath, I need to build my core. (Build ab workouts into my injury prevention and core development workouts - CHECK)

Coach Stan also talked about body position. Most beginners hesitate to stick their head all the way down in the water. This is due to fear of drowning, fear of not being able to get a breath, fear of the water in general. There are many reasons why people are hesitant to get under water completely. However, the best body position is almost a slight inverted tilt: Head down looking directly at the bottom of the pool, chest down slightly, butt and legs up. This position will reduce drag and bring efficiency to your stroke. With your head or chest up in the front you are literally fighting the water to move. Getting your head down and in the right position will allow for the water to flow over your head reducing drag and making your swim almost effortless.

Lastly, Coach Stan talked about efficiency of stroke. I have had coaches tell me before to stretch my stroke out as far as possible almost as if I am reaching for something in the top of the cupboard. Um, I am not thinking they noticed my height when making that reference: I never stretch to reach any thing in any cupboard. I digress... Efficient swimmers take less strokes to cover the same distance as those who have not conquered this feat.

Imagine if I swim 25 yrds (or meters) and it takes me 22 strokes to get from start to finish; and, a master's swimmer takes 19 strokes to cover the same distance... well three strokes does not seem like a lot. However, multiply that by my distance in the Olympic swim course (1500 meters) and we are talking about 75 more strokes to cover the same distance (or 3+ more lengths of the pool). Why would I want to swim more? This leads me to think of a friend who I often quote saying "Work Smarter, Not Harder!" Yes, smarter is 19 strokes, not 22 to cover one length of a pool. Reserve the energy for the rest of the event!

So far this is the extent of our training (at least to the training I have attended) since I am still training for Tahoe (which is in 9 days). There will be more as time goes by. When I return from Tahoe I reenter TRI training with swims on Saturdays and Bricks on Sundays (Ha, Bricks - wait until I explain those workouts!).

Any training tips you would like to share???

What Makes Someone a HERO??

A coward gets scared and quits. A hero gets scared, but still goes on.

- Anonymous

I found this quote today when I was looking for inspiration for my blog. I needed something to stir my creative mind for an update.  You see I have been feeling down, feeling a little uninspired.  Yesterday I had the most inspirational news in that my niece is walking again on her own... or, at least she is taking baby steps toward getting there.  Her words to me "I GOT THIS!!"  Her spirit, her tenaciousness, is what makes her my hero!!!

The Society choses Honored Heroes for each season.  Blood cancer patients who are battling this disease, have battled and survived this disease, and even some who have battled yet loss their fight.  I have met so many inspiring people through this organization.  Although I have had a personal hero from day one... my niece, Courtney; this year I have added two more: my Aunt Margie and my best friend's Uncle Jim.  

The above quote just hit home when I think about what makes these individuals heroes.  They would probably all disagree with me and say they are not, they would say they are only doing what needs to be done to survive.  Truth is, what they go through, this chemo, is not easy.  It is a tough road!  And, whether you are 15 or 50 it is a battle!  My hat is off to them for the fight they put up.  They are my inspiration to continue to swim, bike, run for a cure.

I have to comment on another hero that comes to mind, even beyond our patient heroes... It is inevitable that each TNT season I see someone new with the organization who has never done an endurance event and is trying something new.  It is one thing to train for and complete an endurance event.  It is something entirely different to do this for the cause, not just for yourself.  I meet these heroes everyday.  They are my teammates.  They inspire me to keep going almost as much as my niece does.  (For those who wonder "Why TNT?", THEY - my Teammates - are the reason why!)

So I ask you, who has inspired you?  Who is YOUR hero and Why???  Please leave your comments below...

Why I do What I do.....

Sometimes, rarely, but sometimes I question my sanity with all my running around, working, training, fundraising. Even this weekend to be exact, it seemed my get up and go, got up and went leaving me far behind. Then, just when I need it most, God sends a miracle down to show me WHY I do all this for LLS and TNT... Here is the most important reason why...

Courtney!

You may already know she was diagnosed with ALL (acute lymphocytic leukemia) in August of 2009. You may also know that she has been in remission since late August, early September 2009. You may NOT know one of the drugs she took for chemo (vincristine, I believe is the drug that was the root cause) actually triggered neuropathy in her lower extremities putting Courtney in a wheel chair since January of 2010.

Tonight, for the first time since January 2010, my little niece (ok so 15 is not so little, but she is still a baby to me) walked for the first time with no assistance from Mom and Dad, only her walker and her own get-up-and-go. So I think I revived my inspiration....

This is the reason I continue this fight... I fight for those who are fighting their own battles every day... I do what I do because I CAN when so many others can't.

Thank you, Lord, our Father... for showing me this little miracle and giving me my sanity back.

Sorry I have been absent....

I know I promise to write weekly for the blog, but this last week was busier than usual for me.  Work was crazy getting ready for being out of town, then being away at a conference (in Vegas) for a week with meeting after meeting - no time to really enjoy Vegas too much.  Training was tough trying to get in my swims, runs, bikes...  I almost feel as though I have slacked in that area completely the last few days (oh, ya, I was in Vegas and they charged $52 for a week of the gym... HA!)  I did manage a few fundraisers... or one to be exact. But even that was a ton of time for gather giveaways, food, drinks, etc....

So let me apologize for not being the blogger I should be.  I will get back to it as soon as I can.

My painting after some assistance
from the staff...

For the Fundraiser, I want to shout out to Sips 'n Strokes for putting on a great event and helping all us painting-challenged patrons to paint a decent picture.

The following graciously donated gift certificates for the raffles: City Cellar, Carlos & Charlies, Brewzzie's, Muvico/IMax City Place, and Godiva Chocolate.

Total fundraising for the night was $340.   Thank you to all who came out and enjoyed the evening.  We will do it again, soon!!!

Let the Swimming Begin...

Although I am still in training for America's Most Beautiful Bike Ride on June 5, 2011, it is about time to start training for Nation's Triathlon.  This summer my focus will be on the swim since I tanked my swim in last year's event.  Not only that, but I have greatly improved on the bike; and, the run being what it is, swim is where I have the most room for improvement.

At the start of the 2010 Nation's Triathlon, I was completely unprepared for the feeling of terror that would come over me as I watched the waves before me enter and exit the waters of The Potomac.  I was well trained by my Team in Training Coach, Lisa; however, training for the swim does not including training the mind to relax. 

During last year's training I focused on getting my stroke down and not worrying about speed.  With the proper stroke, speed will come.  More importantly, I spent even more of my time focused on just breathing.  As an asthmatic athlete (ya, I know, I am crazy to even attempt these things), breathing in sync with my stroke is very important.  Breathing mechanics will be my focus over the summer.  The question is, how do I improve?

My first step is to overcome the fear of having an asthma attack in the water.  I have one running coach who asked me "Have you ever actually had an asthma attack while running?"  I had to think about it, and then I said "Um... not really!"  So she asked, "Why are you so freaked out about that?"  Good point!!  I have learned to push through most of my breathing fears on my runs; I just have to translate that into the swim.

For me, this is a constant Jedi-Mind-Trick I have to play on myself.  Maybe instead of Finding Nemo's Dori chants of "Just keep swimming, just keep swimming..." I should alter those to "Just Keep Breathing!"  Chanting will only get me so far, that I am well aware of.  So, the question is, HOW do I improve my breathing?

Well, I went looking for answers and found them on ACTIVE.COM.  Great website for the endurance freaks out there.  Here is what I found:

"The key to maximizing both air and speed is to breathe as seamlessly as possible. Let's start with the mechanics of getting air into your lungs:

• Inhale through your mouth; exhale through your mouth 70 percent and nose 30 percent. Are these figures exact? No, just keep enough air pressure coming from your nose to keep the water out.
• Never hold your breath—even if you'll swim three to five strokes between breaths. Begin exhaling as soon as you finish inhaling—just exhale in a more controlled way if you'll take more strokes before your next breath.
• Exhale the final 20 percent of air more forcefully than the first 80 percent. This should make the inhale almost effortless by creating a vacuum in your lungs. It also helps clear the water away from your mouth for the next breath. Also, the force of your exhale should be proportionate to your effort. The next time you swim a descending set, experiment with consciously adding some force to your exhale as you go faster." (from Active.com) 

There is more on this website for breathing mechanics, but I am going to start here.  I will also be taking the advice of a friend who suggested just standing at the pool's edge with my face in the water to practice breathing without swimming: just to get the breathing down first.  I did this last summer, but apparently I did not spend enough time working on this tactic. 

Years ago, a day at the pool meant suntanning with a cool drink in my hand.  Now, a day at the pool is all about training.  Yesterday I spent just about an hour at the pool swimming laps to get my body back in the water.  I only swam about 600 meters when I actaully wanted to do 2000.  I realized all this time away from the pool has brought me almost back to square one.  Now I need to define a scedule and stick with it.

Stay tuned as the TRI-Training has officially begun!!

Clermont Trip: Part Duex

So the Team set off to Clermont again this weekend for one more attempt at the Florida Alps.  I have to say, this TEAM rocks!!!  Thanks to coach Mc Torture!  

Friday we set out about 530 for a 30 mile ride.  We stuck together and had fun.  After all, it was a Friday Fun Day Ride...  Even though Coach McTorture was not with us, he sent us with cue sheets for the rides.  First up, a nice little tour of a neighborhood then right up a steep hill on Northridge Ave.  Not Nice Mc Torture!!!  We were not even warmed up yet!

Off to Oakland where I found out Saturday when we were heading home is just 4 miles up the road from the hotel (funny how it takes us 18 miles to get there... all I hear is bwuahahahahahahahaha!!)  Nice ride, though.  It has beautiful scenery.  We did a leisurely 32 miles at an average of 17 I believe.  Not too bad for a Friday Fun Ride. 

One tiny problem...  I hurt my knee on the ride.  Not really my knee, but sorta. You see, I have this baker cyst behind my knee that my orthopedic has known about since the second of three surgeries.  However, he opted not to remove it.  Not ever thinking it would be a problem, I suppose.  Except, when you aggravate it, and it becomes inflamed, it annoys the tendon and becomes a major problem when trying to climb hills.  I managed to muscle my way back to the hotel without too much whining, but I was in a ton of pain.

We all showered and went to dinner.  I took a few Aleve and believed that would do the trick for Saturday.  Up and off early (with a nice chill in the air); but, after climbing Northridge again in the morning, I was done with only 4 miles completed.  The pain was enough for me to know I would be walking more than riding that day and that was just not a good idea.  In order to save myself and my knee for the most important ride, Tahoe, I decided to hang back and just support the team from a vehicle for the ride.

Judy, Leanne, Kris, Jon, and Jacey
at the top of Sugarloaf

I am quite disappointed in myself, but very proud of my team.  They did awesome!  I have learned from many of my previous coaches I need to take a break when the body says to.  I have also learned as the body heals, it does not forget the endurance training.  It will not take me weeks to gain my stride back, it will be natural.  I just need to rest and let my knee heal.  

So, being the good student I am, I am doing just that.  As disappointed I am that I could not ride Clermont again, I know I will live to ride another day.  A quote that comes to mind... "The size of your success is measured by the strength of your desire; the size of your dream; and how you handle disappointment along the way.”

If you have been keeping up with my blog then you know the strength of my desire to find a cure is ever enduring.  You also know my dream of finding a cure is bigger than myself.  Now it is all about how I handle disappointment.  This is not my first go-around when it comes to disappointments in my events.  In 2009 I had to walk off a half marathon course at mile 9 if I had hopes of ever walking again, let alone running.  That was hard for me and my competitive nature.  But I did it and four weeks later I finished Disney's Marathon.  So I can let the disappointment defeat me, or I can come back stronger than ever.  My choice, I am sure you already know, is to come back stronger than ever.  

Jacey, Me, and Kris

Over the next few days I will not be riding or running.  Swimming will be my main sport.  I need to practice for  Nation's anyhow.  Just know I will not let one injury defeat me.  I was taught growing up that your dreams are worth fighting for.  I plan to fight for mine!

Go Team!!

Just a 65-Mile Leisurely Ride

"There is no telling how many miles you will have to run (or ride) while chasing a dream."  I read this somewhere, I am not sure where, but it rang true with me.  I thought it was appropriate for this week's blog.  

My weekend started early: I took Friday off work to prep for a fundraiser and a 5k with the TEAM.  I did get to sleep in, which is rare and very much appreciated.  Then a teammate, Jacey, and I headed out to City Place to grab lunch and promo our event on May 14th.

QUICK PLUG: Sips 'n Strokes will donate 50% of the proceeds for our event back to LLS.  On May 14th you can join us at the Sips'n Strokes studio in City Place for a nite of painting, wine, food, raffles, and fun.  All proceeds of the evening (including the 50% donation from the studio) will benefit LLS.  Come have some fun and help us be superheroes as we save lives together!

After collecting gift card donations and other raffle prizes, we were off to the Sunfest 5k Downtown.  I had my sights on setting a personal best in a 5k run, but the wind (my so-called training buddy) had a different plan.  Running in that weather was like running behind an airboat on HIGH SPEED.  I finished in 35:04 or something like that.  Not my best by far and yet not my worse either.  Just not what I wanted to do.  So how do you recover from a bad run??  With FREE BEER!!!  Even if it was Coors Light (at one time I would have loved that) it was still free and cold and fantastic!!!

Jacey and I hung around Sunfest a bit before heading home.  We saw friends and even danced with Captain Morgan!  It was a fun night!  I even took my picture with the Michelin Man... (I was a michelin baby with rolls like tires; so, I just had to get the photo!)

So off to bed for an early morning training... Well, that was the plan anyhow.  Apparently my alarm did not have the same plan as I did.  I overslept and missed my training.  That was probably a blessing since I was pretty sore from the run.  Man, it was only 3.1(ish) miles but it kicked my butt! Jacey and I both opted for a Sunday morning ride since we both missed training.

Up early - TAKE 2...  This time, my internal clock was not letting me oversleep.  Guilt from missing training with the team, I suppose.  Jacey and I met in Delray and we decided we would take the short run south first then north to finish our ride.  We started at Linton, road south to Camino Real, and then north to Palm Beach Inlet.  I was done after 14 miles of wind.  My left calf was aching still from Friday's run (you would think I never run with how sore I was).  

After a short stop to stretch something happened.  I found my carrot to chase.  Barbie and her friend Skipper zipped past Jacey and I like they were the schitzizzle.  Ha!  Not in my town you don't!  I looked at Jacey and said "ready for a short sprint?"  Off we went.  Actually Barbie tried to hold on a bit.  It was kinda cute, but more annoying.  We had to drop them.  Up to 20+ just to get rid of them.  

Off to Boynton Beach Inlet.  We took a quick detour along the beach before the inlet.  As we came off Old Ocean Ave, there was Barbie and Skipper again.  We let them go ahead.  We took another detour down a board walk just to enjoy the scenery and to fuel up.  It was nice to be in an area with no wind and tree cover. Nice and relaxing.  The calf was still hurting, but I was determined to complete this ride.  We sprinted to Boynton Beach Inlet to fill up waters and take a quick potty break.  Then back to heading north.  

It was just north of Lake Worth were we caught Barbie and Skipper.  It was right around the incline on Southern where we were able to pass them.  Jacey and I sprinted again and took that incline at 21-22mph, just to show them how it is done.  I know it is petty, but for today, those two girlies were my carrot and I was chasing!  Thanks to Coach McTorture, I can actually do that now!!

Once we got to Palm Beach, we decided to take a break from the wind and take the rest of the way to the inlet in a relaxing gear.  I am glad we did.  We saw an amazing tree (see photo), the Living Wall in Palm Beach, and even heard some music from Sunfest.

We made it to Palm Beach Inlet and had about 25 miles to go to get back to our cars.  And guess what??? We had WIND!!!  I know I have mentioned this before and you must be tired of reading it, but the WIND in Florida SUCKS!  It swirls and shifts and is just plain annoying.  (First thing Mc Torture said when I mentioned the wind - "Hey, The wind is your friend!"  I don't know about the rest of my team, but I call BS!!!!)

With just two more miles to go, we finally caught on to a pace line.  These guys were at 21-22mph.  Could not have come at a better time!  God does listen, because he answered my prayers right there!  I don't know where these guys were 62 miles before, but... better late than never!

You know, you certainly hear the funniest things in pace lines.  We are always calling out stuff for courtesy, for safety, just to make sure people are still paying attention and on the line... "Curb!", "Sand!", "Water!", "Debris!", "Car Back!", "Runner Up!", "Crab!", "Snot Rocket!"...  You just never can tell what you will hear!  

In any case, I can say only one thing, and this picture proves it... Today was a better beach day than a cycle day.  Only when I was done, I was DONE!  I had absolutely zero desire to leave my house once I got there: So, I showered, put on jammies, and took control of the couch and TV remote.  (ugh, more Royal Wedding today!!! When will it end?)

As I usually do with my blogs, I started off with some quote, saying, intro to a story... then I make you read the entire blog before I tell you why I chose that particular gem.

I have a dream!  Not like Dr King, although a great dream that was/is...  I have a dream we will one day live in a world where there is a cure for cancer.  All cancers.  I have just chosen blood cancers due to my connections with blood cancers.  I have no idea how many miles I will run, bike, or swim until there is a cure, but you can rest assured I will not stop until there is one.  (I sometimes feel like Forrest Gump... Running to nowhere, but everywhere at the same time!)